Cooked Rice NoodlesRice noodles, cooked400.38NA1.4301.14NA20040451902.5738
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked200.49NA1.4502.62NA8010056504.1766
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1000.69NA21204.7NA43035075104.9684
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched300.38NA21303.77NA370290NA04.2686
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched100.72NA2803.57NA330260NA04685
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour200.2NA2.21100.94NA33024022402.7577
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1900.7NA2.4903.54NA55056093203.7704
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.3683
Coconut WaterCoconut Water (liquid From Coconuts)2400.4NA2.92501.42NA20025001010501950
Rice FlourUnenriched White Rice Flour1001.3NA3.53501245598076015108119
Cooked CouscousCouscous, cooked800.41NA3.8800.84NA220580275502.6726
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant500.48NA3.9504.5NA330200NA506.8625
CornstarchCornstarch200.5NA4.7300.53NA1303028900.683.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked400.08NA4.8903.74NA250350NA6001.2730
Cooked PastaPasta, cooked, unenriched, without added salt701NA51803.22NA580440264105.1621
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked800.25NA5.2202.5NA270290NA16102.2679
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1102.04NA5.31805.76NA2601190NA504860
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.2730
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.1703
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled61010.7NA65001.32NA12408750NA2308.3593
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.4739
White Canned HominyHominy, canned, white1000.3NA6.21600.7NA3509030267010.5825
Yellow Canned HominyHominy, canned, yellow1000.3NA6.21600.7NA3509030345010.5825
Cooked MilletMillet, cooked301.6NA6.34402.72NA10006209209.1714
Dry Rice NoodlesRice noodles, dry1800.78NA71205NA153030015118207.4119
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7102.84NA7.427010.4NA15301740199201099
Boiled BuckwheatCooked Buckwheat Groats701.46NA85104.03NA70088022406.1756
RiceRaw Regular Long-grain White Rice2802.2NA825011642115011501515011116
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched901.1NA835011NA1080860NA1011.6129
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched302.1NA823010.4NA950760NA1011133
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)402.35NA8.13208.1NA5902320NA1205.9714
Cooked Oat BranOat bran, cooked1000.66NA8.84009.64NA119092077105.3840
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted86013.2NA96201.63NA175010820NA28010.3497
Roasted European ChestnutsNuts, chestnuts, european, roasted2905.07NA9.133012NA1070592012205.7405
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.3114
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA25302940793018100
Peeled European ChestnutsPeeled Raw European Chestnuts1904.18NA9.43003.36NA3804840NA204.9520
Lotus SeedsRaw Lotus Seeds4400.94NA9.55606.2NA16803670NA102.8770
Boiled BulgurCooked Bulgur1000.75NA9.63206.1NA4006806505.7778
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1202.5NA9.758011NA6603060NA206616
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2704.47NA103209.5NA9305180NA305.2487
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3002.05NA10.462015NA108058022114011681
Dry CouscousCouscous, dry2402.47NA114407.8NA17001660NA1008.385.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg600.6NA11.31401.93NA400190NA7403.7689
Wheat FlourUnenriched All-purpose White Wheat Flour1501.44NA11.72206.8242610801070339207119
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1000.69411121204.7NA43035075104.9684
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.5127
Glazed WalnutsNuts, walnuts, glazed710NANA13NANANANA2320NA4460NA62.8
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.3118
Dry PastaDry Unenriched Pasta2102.9NA135309.17NA18902230632601499
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry2301.44NA132804.8NA800164083184004.592
Pearled BarleyCooked Pearled Barley1101.05NA13.32202.6NA54093086308.2688
Chinese ChestnutsRaw Chinese Chestnuts1803.63NA1484016NA9604470NA308.7440
Japanese ChestnutsRaw Japanese Chestnuts3105.62NA14.549016NA7203290NA14011614
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked100.72NA14.6803.57NA3302607504685
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA15201720287011716
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked300.38NA151303.77NA3702907504.2686
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1903.87NA1590017NA10204770NA409.3402
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes1102.95NA155109.6NA1000361016128507.1155
Tapioca PearlsDry Tapioca Pearls2000.2NA16101.1NA701108101.2110
Almond pasteNuts, almond paste17204.54NA1613008.56NA25803140429015141
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA7107701517012105
Coconut MilkRaw Coconut Milk1602.66NA16.43709.16NA10002630621506.7676
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA11007703426011607
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.5666
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.4618
Boiled European ChestnutsBoiled and Steamed European Chestnuts4604.7NA17.35408.54NA9907150NA2702.5682
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles2101.22017.62103.63NA87089032137806.349.3
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.4652
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared800.37NA17.7503.43NA3709048404.9703
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA4020124
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1900.7NA18903.54NA55056093203.7704
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.6
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.5120
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA8011749
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3507.3NA2164020.7NA9304270NA19014.3499
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.5
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.4
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.5478
BuckwheatBuckwheat18011NA222310135523470460083102498
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)1103.78NA2328013NA12203250NA409.6539
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried2905.9NA23137026NA15507260NA501489
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.3109
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.595
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.590
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.2
CoconutRaw Coconut Meat1404.35NA24.332015NA1130356010120011470
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.666
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.3
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101
PecansPecans nuts7001210025.31210451562770410038045.335.2
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.5105
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA19803630117401316
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3502.3NA2795013NA25402520NA79201768.8
CornYellow Corn Grain 703.14NA2712704.85NA2100287015535022104
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Iron per 1 kilogram.
Top 5 cereals & nuts with least amount of iron per 1 kilogram are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice